“CrossFit Open Event 16.2”
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
50 Double-Unders
Squat Cleans

Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

Squat Clean Reps/Round
Round 1 – 15 reps (135/85 lbs)
Round 2 – 13 reps (185/115 lbs)
Round 3 – 11 reps (225/145 lbs)
Round 4 – 9 reps (275/175 lbs)
Round 5 – 7 reps (315/205 lbs)

Two rounds of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

A.

2 rnd
1k Bike
15 Banded Good Morning
15 DOUBLE DB PRESS
PVC+MOBILITY

B.

AMRAP 10'
10 DB SNATCH
15 DB Box Step over
200mt run

C.

Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 14' (7set)
Back Squat x 2 rep @ 95%
ogni set 20" skip

D.

3rnd
60" Dmb Front Squats 22,5/15kg
Rest 30"
60" C2B
Rest 30"
60" Push-Press 22,5/15kg
Rest 30"
60" TTB
Rest 30"
60" Assault Bike
Rest 60"

E.

AMRAP 15'
9 HPC
6 HSPU
3 Rope Climb

Without rest, 2 rounds of

• 1-minute support on rings
• 15-ft. rope climb, legless ascent and descent
• 1-minute plank hold
• 15-ft. rope climb, legless ascent and descent
• 1-minute handstand hold
• 15-ft. rope climb, legless ascent and descent

• Foam Roll Hamstrings x 60s each (6-12 inch passes)
• Active Straight Leg Raises x 20 reps each side
• Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

RM Back Squat

4 rounds for time
15 box jump
12 deadlift
9 hang squat Clean
6 Shoulder to overhead

@ 70/50kg

GIORNO 1
PARTE B

Bench press 4x12 70 % rest 2’

Snatch grip push press

e2mom 10-8-6-4-2 ( partire dal 35% dello snatch e aggiungere peso ogni round)

PARTE C

C1
3 Set

250mt Row 80% Effort

250mt Row 85% Effort

250mt Row 90% Effort

250mt Row 95% Effort

C2
4x

3’ On 3’ Off

21 Sit Up

15 WallBall 12/9kg

12 Pull Ups

Max Deficit HSPU

WOD1
Amrap 12'
3 Bar Facing Burpees
3 STOH 60-50/40-35KG
ogni 3 rnd max rep unbroken TTB

WOD2
Con DB o KB
20 Thruster
20 Hang Power Clean
20 Push Jerk
20 Ohs one arm (10 per lato)
20 Front Squat
OGNI MINUTO 4 BURPEES
22,5-15KG/20-10KG

80m sprint
1 legless Rope
70m sprint
1 Rope
70m sprint
1rope